11/4/2017

11/4/2017

Workout of the Day:

1) Coach Led Warm-up

2) In teams of two complete a 25 Minute AMRAP of
Left Arm
5 Single Arm KB Swings
5 KB Clean and Press
5 KB snatch
Right Arm
5 Single Arm KB Swings
5 KB Clean and Press
5 KB snatch

Notes:
KB weights are 70/53
While one person works through the KB movements the other runs 200m. Switch when the person running gets back from the 200m.

3) Mobility/Stretching

Competition Programming:

1) Work up to a 3RM Jerk

2) Every 30 Seconds for 4:30 complete 2 Jerks using 80% of todays heaviest

3) 10 Minute AMRAP of
5 Push Presses 155/110
10 Wall Balls 30/20
15 Deficit Push-ups

4) Mobility/Stretching

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